Summer Recipes: To Grill, or Without a Grill!

Summer Recipes:  To Grill OR Not to Grill!  

Grilling can be a healthy and fun way to cook tasty foods in the summer and get friends and family together. Let others join in and see how enjoyable grilling can be.  Read on for tips and tricks to grill safely, and healthfully.  We’ve also included recipes - both for the GRILL and GRILL-FREE recipes, for those who aren’t grillers!

High intake of smoked or grilled meat was found in one study to lead to a 47 percent increased risk of developing breast cancer postmenopausal women with lower fruit and vegetable intakes. Researchers believe some of the higher risk may be due to carcinogens known as PAHs (polycyclic aromatic hydrocarbons) and HCAs (heterocyclic amines).  These molecules are created when meat is cooked at high temperature, and well-done.

There may be risk, but you also may be able to reduce that risk by following some simple grilling strategies.  The carcinogenic (potentially cancer-causing) PAH’s and HCA’s are formed in the charred parts of grilled meat, especially charred meat fat.  Avoid direct contact with high flame or intense heat when grilling, or even when using other cooking methods like broiling and frying (which can  also form these chemicals).

Grilling tips to reduce carcinogens:

• Choose low-fat, flavorful and nutrient-packed foods. Trim excess fat from meat, since fat is a main culprit in carginogen formation. Choose lots of fresh vegetables.

• Microwave meat before grilling. In some studies, it was shown that microwaving meats for around 2 min. before grilling decreased HCA content by as much as 90 percent! Extra tip: pouring off the liquid that’s formed during microwaving reduces HCA’s even further.
• Try to avoid flare-ups during grilling. Flare-ups cause foods to burn, increasing the formation of HCAs.
• Avoid overcooking foods. Carcinogens begin to form at an internal temperature above 212 degrees, so it is helpful to use a meat thermometer to check the temp. Ground beef should be cooked to internal temperature of at least 160 degrees and chicken or turkey breast to 170 degrees.
• Avoid Charring. The fatty parts that are charred are where there is the largest formation of HCAs and PAHs; so, if there are charred spots, it is advisable to trim them off!
• Marinades! Marinades containing honey, lemon, garlic, or onion may help reduce the formation of HCAs. Researchers believe sulfur compounds and antioxidants in these ingredients slow formation of HCAs. Marinating meat also adds moisture, which may help reduce burning and HCA formation.  And besides, they taste great!

Mastering the Art of Grilling

Additional tips for cooking yummy food on your grill:

• Prep grill by rubbing the grates with cooking oil on a paper towel.  This will help keep food from sticking to the cooking area. Plus, clean up is far less messy and stressful.
• Preheat the grill, bringing it up to the required cooking temperature, before putting meat on the grates. Gas grills need to be turned on at least 5 minutes prior to cooking. If using a charcoal grill, it is better to allow the coals to burn for at least a ½ hour before cooking.
• 2 grill zones – a warm and a hot zone. If using a gas grill, see that one side is on high, while the other is at low. If using a charcoal grill, push most of the briquettes toward one side. This will help you cook the pieces of meat evenly by moving them from low to high heat periodically.
• Never layer on sauce that contains sugar (BBQ sauce!), until the end stages of grilling.   High temperature will cause sugar to burn, and spoil the taste. Instead, baste the meat with a marinade or vinegar sauce, then let your guests add sauces at the table!

• Always use a spatula or tongs when handling meat in the grill. Using a fork to pierce meat while it is cooking is not a good idea, as all the yummy juices will escape, making the meat too dry.
• If pre-cooking partially in the microwave or in a cooking range, bring food immediately to the gril to finish cooking. Do not allow it to stand in room temperature or refrigerate before grilling.
• Soon after you finish cooking, scrape and clean the grates. It is easier to clean it while still warm.  If you use a wire brush, BE CAREFUL to make sure no bristles get stuck to the grates - you don’t want to eat those later! You might want to try some new alternative methods, such as a wood scraping tool, a grillstone cleaning block, a nylon bristle brush, a "grillfloss" device, or an old trick, the 'onion method' - using the cut side of an onion to clean the grill: http://bbq.about.com/od/accessories/tp/Alternatives-To-Wire-Grill-Brushes.htm

Grilling Recipes

Grilled Scallop Spinach Salad

¾ lb scallops

Olive oil

Lemon pepper seasoning

Salt and Pepper (to taste)

Pat scallops dry.  drizzle olive oil, lemon pepper, salt and pepper,  covering all sides.  Grill 2-3 minutes each side.  Serve on top of spinach salad.  Makes 2 servings.

 

Teriyaki Shrimp Kabobs

¼ c low-sodium teriyaki sauce

1 tbsp. toasted sesame seeds

1 ½ lbs large shrimp (peeled and deveined)

¾ lb  fresh pineapple, cubed

1 medium red onion, cut into wedges

Cooking spray

First, prepare grill.  To prepare sauce, in a small bowl, combine teriyaki sauce and sesame seeds.  To prepare kabobs, alternate sticking shrimp, pineapple, and onion onto skewers.  Brush kabobs with teriyaki mixture.  Place kabobs on grill coated with cooking spray for 8 minutes, or until shrimp is opaque, turning once.  Makes 4 servings.

Chicken Satay with Red Grapes and Mango Chutney

Serves 4 (2 skewers per serving, with 3/4 cup chutney)

8 bamboo skewers, soaked in water at least two hours       

1 1/2 pounds skinless boneless chicken breast

1 tablespoon extra virgin olive oil

1/2 cup orange juice

2 tablespoons lime juice

3 tablespoons clover honey

1/2 teaspoon salt

2 tablespoons finely minced onion

1 teaspoon Dijon mustard

1 garlic clove, peeled and minced

Mango Chutney

1 ripe mango, peeled and diced

1 1/2 cups halved red grapes

1 teaspoon brown sugar

2 teaspoons balsamic vinegar

3 tablespoons chopped peppermint leaves

1 thinly sliced lime and grapes, for garnish

1. Slice the chicken into thin, long strips, less than 1/2 inch thick.

2. Prepare the marinade: Combine oil, orange juice, lime juice, honey, salt, onion, mustard, and garlic in a medium bowl. Reserve 1/2 cup of marinade to brush on the chicken. Add chicken, cover, and refrigerate for at least two hours.

3. Make the chutney: Place mango in a medium bowl. Grill grapes in a grill wok or pan until lightly browned and skins are soft, about 10 minutes; add the grapes to the mango and stir. In asmall bowl, dissolve the brown sugar in vinegar, and add to the fruit mixture. Stir in the peppermint, and set aside.

4. Stick chicken strips onto the soaked skewers and add slices of lime. Spray grill with fat-free nonstick cooking spray, and cook chicken over medium heat for about 15 minutes, turning often and brushing with reserved marinade every few minutes until marinade is used up. Serve right away, with 3/4 cup chutney. Garnish with whole grapes if desired.

Nutritional Analysis per serving : 363 calories, 40.4 g of protein, 37.9 g carobohydrates, 5.8 g total fat, 1.1g saturated fat, 1.8g fiber, 436mg sodium

Grill-Free Summer Recipes

Light Tuna Melts

1 pouch light tuna or salmon in water

Light, high fiber English muffin, sandwich thin or flatbread (such as Thomas’s, Fiber One, Josephs, etc)

1 tomato sliced

Reduced-fat or fat-free cheese (Kraft fat-free mozarella or cheddar, or Cabot 75% fat-free)

Lightly toast muffin/flatbread.  Layer tuna, tomato slices, and cheese on each half.  Broil until cheese is melted.

Chicken Quesadillas

3 oz. grilled white meat chicken, sliced or cubed (fresh or frozen, ex. Perdue Simply Smart Original Grilled Chicken Strips - prepare per package)

Joseph’s low carb oat bran and flax tortillas

Salsa

Fat-free shredded cheese (fat-free Kraft shredded mozarella or cheddar, or Cabot 75% fat-free cheddar)

Lightly spray frying pan with non-stick cooking spray.  Place chicken, salsa, and cheese on one half of tortilla and fold over.  Keep in pan until the outside is crispy and cheese is melted.  (Note: Can substitute grilled shrimp for chicken)

Mini Salmon Snack Melts

1 pouch skinless and boneless pink salmon

½ cup chunky salsa

1 cup fat-free shredded cheddar cheese (Kraft, Cabot, etc)

Whole wheat crackers

Preheat oven to 350.  Combine salmon and salsa in a bowl.  Spoon onto crackers with cheese.  Bake on foil-lined cookie sheet for 5-7 minutes or until cheese is melted.

Crab Salad

2 6 oz pouches of crabmeat                                      1 medium ripe avocado, peeled, seeded and diced

¼ cup onion, chopped                                               1 medium ripe mango, peeled, seeded, and diced

¼ cup red bell pepper, chopped                                2 tbsp orange marmalade

¼ cup fresh squeezed lime juice                               ¼ cup almonds

2 tbsp olive oil                                                           Salt and pepper to taste

¼ tsp ground allspice

Blend crabmeat, onion, bell peppers, lime juice, olive oil, allspice, orange marmalade,  salt and pepper. Fold in avocado, mango, and almonds.  Serve over salad greens.  (292 calories, 4 servings)

Tuna Casserole

1 can condensed light cream of mushroom soup                   ½ cup fat-free sour cream or greek yogurt

1 package frozen chopped broccoli or mixed stir fry vegetables, thawed

½ lb sliced fresh mushrooms                                                   2 bags drained and rinsed tofu shiritaki fettucini

½ cup onion, chopped                                                             2 6 oz. pouches chunk light tuna in water

½ cup celery, chopped                                                            ½ cup toasted sliced almonds

Blend sour cream with soup mix until smooth.  Add to pasta and veggies.  Fold in tuna.  Bake in a lightly greased 1 ½ quart baking dish at 350 degrees topped with almonds for 25 minutes.

This blog was a team effort by Amy Buzzell, Beth Almstrom, and Jennifer Warren, MD
Read more about us, and our program at healthyweightcenter.com
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References:

1. Steck, SE, Gaudet, MM, Eng SM, Britton, JA, Teitelbaum, SL, Neugut, AI, Santella, RM, Gammon, MD, 2007, Cooked meat and risk of breast cancer--lifetime versus recent dietary intake.  Epidemiology. 2007 May;18(3):373-82.

2. Putatunda, Rita, Grilling Tips: Ideas and techniques on grilling, from buzzle.com